Well you’ve got me sold… Starting the program next week!
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Yeah there’s not any of that, but I didn’t see any Little Debbie snacks on the list of approved foods. Jon must’ve just forgotten to include them.
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Judging on where he came from, I dont think he would ever entertain shit food ever being apart of his plans 
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Sunday PM Deep water intermediate wk1 day 1
Light squat technique
Warm up with bar x20
1x20 60kg
3x10 120kg
Going through getting bracing right.
First set didnt hit depth, 2nd set my knee was popping, 3rd set was the best. Good foot stance, was hitting depth according to a PL friend near
Deadlifts
1x5 100kg warm up
1x120
1x140
10x10 165kg
The first 2 sets were with a belt
Its a shit belt, did nothing. Made the lift feel harder then it should be
8 sets without, set 3 to 9 all ran smooth
Last set by rep 8/9/10 I was really blowing
I wasnt walking very far from platform to bench to sit, so once I was done with deads, I walked over to the boxes for box jumps, knee caved in and fell like a sack of shit.
Nothing injured, My legs were just that full of lactic acid my quads couldnt control my legs.
Very painful, but I think my pride hurt the most
Did a minute on the assault bike to move the legs and hips around.
5x10 box jumps, full squat at top and on landing.
Core and sit ups a bunch.
Upon waking monday AM (now)
Nothing is sore, just a little tight
Meal so far:
Dozen eggs, 100g greek yogurt and 50g peanut butter, 2 scoop lean protein
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This week 1 of intermediate? How was your experience on beginners?
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Yes, first one. Ill add that up to the overview.
My take on Deepwater beginners;
Everything that jon explains in his introduction had reared its head by week 4. The upper body portion to me wasnt that challenging, however I say that with respect to the movements, as it was difficult to the degree, but I didnt have to enter my portals as much as what I pre-empted
I kinda think that beginners is there not so much to use the portal, but to identify that it is there.
I remember 2 times, both in the 3rd week I had to use them.
Deadlifts, and oddly enough… the dips on the 4th work out.
The deads kinda speak for themselves, its repetitious, and by the 7th set youre done. It was grinding, then all of a sudden I doubted myself, “why the fuck am i doing this, im done. Just put it dow…SHUT THE FUCK UP AND FUCKING DO IT”
And the final 3 sets flew like I was lifting just the bar. That was like a little introduction.
Id experienced those moments before plenty of times, but id always just put it down to competitiveness or something
This time I was able to identify, and overpower the negetivity.
The dips were something else. Whenever id done “to failure” work, ive established a prior number thatd id be content with. Im not going to lie, id established 10 and anything more was a win. By the 5th rep, my mind shifted to my own experience like jon crossing the river with the barge.
I dont know why I thought of it, but this memory of mine about 8 years ago crossed my mind. Me and my mates used to go to this swing that went out to a wide creek/river. Little did we know, it was infested with sharks.
My memory was being stuck in a river 40 metres wide with 10+ bullsharks rising out of the water when I got to the water surface and looked across and seen them.
I remember how hard it was to swim back to the creeks edge and these sharks were edging closer. It was pure fear, a literal “sink or swim” moment and I got past the fear and did it.
I finally stopped the dips at 47. The only reason I stopped was my hand slipped under my sweat, and from that moment on, I understood the psycology of this program.
It was around the same time that I conquered the fear of heights.
So since then, I have those moments that remind me why I keep driving forward.
Do I think someone who has lived a sheltered life would be able to do this? I dont think they would be as successful as someone who has experienced hardship would.
I think every time im wanting to crack, I remember back to when I was the lump of unathletic human getting bullied for being how big I was, or how much id get teased because primary school clothes didnt fit me because of how big I was.
I think thats the purpose of the beginners section.
If youre crazy enough to be able to understand the 13 pages prior to the program, and actually want to continue on, and then successfully do the first six weeks, then youre well on your way to getting something out of it
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RIP lower back
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I had those exact same moments in the middle weeks. Mine was the squat. I wanted to quit the whole program, haha. So tempting to just shut it down and go home. Good to see it working out well for you.
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The only reason I didnt and dont really have those thoughts squatting is because id rather be crushed under that bar then actually go “alright im too weak minded to finish this”
Deadlifting is easy to quit, you just drop the bar and walk away haha
Thanks man, appreciate it
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Monday PM DW intermediate w/o 2
2 mins light assault bike warm up
Strict press
Bar x20
40kg x10
60kg x5
85kg 10x10
Inbetween sets x20 band pull aparts
Superset
Seated lateral raise 12kg DB
Barbell curl 35kg ez-bar
5x10
A bunch of abs
Diet has been good today
No restrictions
For example, dinner was:
Huge salad
12 eggs
8 beef patties, was a smidge over a kg worth of beef alone
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Nice, I’m kind of a sadboi cos my strict press 1rm is 60kg and my 10×10 sets work out to be 30kg lmao…
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Just heard the Jaws movie theme while reading that lol
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@duketheslaya
Believe me, by the 7th set it wont matter what weight it is, itll feel like a tonne haha
@Rizla81 yeah it was a huge mental thing getting back into the water after thay, never went back to that creek no sir no thank you
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I experienced that today. By the 8th set of squats i could hardly feel my body lol
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You need to be a fatter cunt sounds like. Then just bounce it off yourself
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Strongman is all about maximal cheating 
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But no sumo… wait we’ve had this talk before
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@anon96032531 some advice here if you find yourself in the same situation.
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Dejavu. Sumo should be allowed 
Hahahaha ive seen that before
All I could think was for someone who is obviously a bullshit artist, He sure as hell talks smooth as he segways between conversations